her you're an accomplished athlete or you've just started an exercise program, you need to know about creatine. Many supplements touted over the years as muscle builders have come and gone, but creatine is here to stay. Creatine has many benefits, but also has its shortcomings. You must be well-informed before using this nutrient. Nausea, upset stomach, dizziness or weakness, loose stools or diarrhea are the most common side effects, and generally occur with dosages greater than 5 g a day. Muscle cramping is also commonly reported. Sprains and strains can occur when individuals over enthusiastically and rapidly increase their workout regimen before their tendons and ligaments are adapted to the increase in muscle size. Long-term consequences of daily creatine ingestion, especially in high dosages, are currently unknown. There is a strong possibility that excess creatine can put stress on the kidneys. Individuals with kidney disease should not use creatine. The most benefit will likely be noticed by body builders or anyone who wishes to have more muscle mass. It is still unclear whether athletes involved in endurance activities such as marathon running or long-distance bicycling will benefit from creatine supplementation. There have been anecdotal reports that people in these sports may benefit, although other studies show that creatine either does not help or may actually hurt. The difficulty in these situations appears to center on the increased muscle mass which creatine provides. While that's great if you're a bodybuilder or wrestler, it can be a detriment if you have to carry all that weight around during a marathon or triathlon. It becomes a tradeoff between the increased strength you get from creatine and the increased muscle mass. Further research will provide us with more definitive answers as to what role creatine supplementation can play in endurance-type sports. Creatine seems to be well-studied in scientific res...
